Here are some of the best stretches to correct posture slumps from sitting or standing at your desk for long periods:
- Shoulder Shrugs - Elevate both shoulders up then down mobilising the muscles in your shoulders. This can be done both standing & sitting.
- Shoulder Rolls - Now mobilise shoulders in a circular motion, rotating them backwards first, starting with small circles then progressively getting bigger, mobilising most of the muscles in the upper body.
- Core Activation - To ensure your spine is being supported correctly the muscles of the pelvic floor and core must be activated. To find these muscles place your hands on the bony part of your hip. Move your fingers in and down one inch and press lightly. To activate them, draw your belly button towards to spine. Aim to hold muscle activation at a 20-30% contraction to support the spine.
- Chest Stretch - Sit or stand tall with both hands behind your back, one holding the other. Lift your chest and raise your arms upwards until you feel a stretch in the chest area.
- Forearm Stretch - Hold one arm out in front of you and flex your wrist up, with your palms facing forward. Use your other hand to pull fingertips towards you and feel a stretch on the underside of your forearm. Now bend your wrist down and pull your hand towards you stretching the top of the forearm. Switch arms and repeat the process.
- Neck Stretch - Relax your shoulders and lean one ear towards the shoulder on the same side. Pull the opposite shoulder down to emphasise the stretch.
- Standing Back stretch - Place your hands on your lower waistline at hip level, squeeze shoulder blades together and pull elbows together behind your back. Stand tall and reach the chest forward and arch your back slightly feeling a stretch.